Hi, friends. Welcome to another edition of Workout Wednesday! Last week I told you about how I was nursing an arm/shoulder injury that is preventing me from lifting any weights or even running. 

I decided that I would focus on what I could do instead of what I couldn't do and return to the basics. While I am on a temporary hiatus from weight lifting and running, I am working on balance and stability which is the foundation of any good workout program, especially for runners. 

I have a (affiliate link) BOSU ball in the ShredShed that has been collecting dust. I've always loved my BOSU ball I just hadn't made the time for it lately in my strength training routine. Now with my arm injury, I have all the time in the world for it. 

I put together this lower body BOSU Tabata-style workout. It is great for runners because it challenges the core, works the glutes and includes some lateral movements. You can complete the whole workout in 25 minutes. Don't have a BOSU? No problem. You can do the workout without one.

I like the Tabata-style workout because you move in a circuit fashion which keeps the heart rate up for a cardio and strength workout all in one. 


Try downloading a free Tabata app in the app store for an easy free timer. I use a GymBoss timer it makes it so easy to set varying interval times. Here is how it works:

Round 1

Exercise 1: 20 seconds

10 seconds rest

Exercise 2:  20 seconds

10 seconds rest

Exercise 1: 20 seconds

and so on...for four minutes.

Rest for one minute then move on to the next round.

Give it a try and let me know what you think!

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.